30 min low effort @70%
5 min Bike
:60 FLR on rings
:60 Alt TGU @ 16kg/12kg
3 min Light Row damper 1
PM (if unable to do 2 sessions within the day it is preferred to prioritize this as the days training and recover tomorrow)
A. Push Press. Split Jerk, 3.3 x 5; rest 10s b/t push press & Split jerk --- rest 2 min b/t sets
B1. Strict Press Cluster 1.1.1 x 5 , rest 10s/60s
B2. Weight Pronated Pullup; 1.1.1.1 x 5, rest 10s/60s
+
5 Sets:
Max UB Strict C2B Pullup
rest :30
Max UB Strict Pronated COVP
rest :30
AMRAP (-1) Strict HSPU (use deficit if able to get over 15 reps)
Rest 2m
Kyle, COVP stands for Chin Over Vertical Plane? Or is it something else?
ReplyDeleteA. 185-185-185-190-190
ReplyDeleteB. 135
26
C.
6-6-6-4-4
8-9-6-8-7
8-8-8-8-7
185 for all
ReplyDeleteB -
95lbs / 22kg
95/22
100lbs /26kg
100lbs / 26kg
109lbs / 34kg
C 7/12/4
7/12/4
7/12/3
7/10/3
PM.
ReplyDeleteA. 125-135-140-140-140
B1. 105
B2. 26#
A: 50-60-70-80-80kg
ReplyDeleteB1: 70-70-70kg
B2: +12-+12-+12kg
Stopped the workout after 3 sets of B, my left elbow was on fire again :-(
AM:
ReplyDeleteCompleted. 2-3 each arm TGU. FLR unbroken.
PM:
A. 155, 175, 185, 195, 200
B. 145# strict press, 54# pull up
+
Make up 5 sets Thursday
+
Delete6/9/10
4/7/8
4/7/8
4/7/9
3/6/8
HSPU with 3" deficit